Running Injury Prevention
Due to the COVID-19 outbreak, we’ve seen a large uptick in people exercising outdoors by going for runs. While many people enjoy the briskness of going for a run, especially as the weather changes, injuries are still a clear possibility. Running through pain will undoubtedly hinder your athletic output, and can cause potentially serious medical complications. Fortunately, our team at Massapequa Pain Management & Rehabilitation would like to provide some advice to help prevent these injuries from occurring so that you can stay healthy while going for runs this spring.
Common Running Injuries
While you’re out for a run, it only takes one false move or awkward landing for a runner to end up sustaining an injury. We understand this unfortunate reality, which is why our team offers treatment for an array of injuries. The most common runner’s injuries that tend to develop include just a few of the following:
- Shin Splints
- Achilles’ Tendinitis
- Hamstring injuries
- Plantar Fasciitis
- Stress fractures
Take Time To Dynamically Stretch
Prior to going for a run, stretching will go a long way in ensuring you remain healthy throughout the entirety of the exercise. When you try to perform feats of athleticism when your body is stiff, you are setting yourself up to sustain an injury. You’ll end up overexerting your muscles, causing strains and potentially tears. Stretching will increase blood flow to the muscles as well as their flexibility, allowing them to prepare for the stresses they are about to face. To make sure your back, the pillar of support for your body, remains especially protected, put a strong focus on stretching your hamstrings.
Staying hydrated plays a crucial role in keeping athletes healthy and injury-free. As the weather continues to warm, the fluids of your body can become depleted more quickly than in the previous months. To help prevent this from happening, be sure to focus on hydrating before, during (if possible), and after each run. Those that do not are subject to suffer from:
- Muscle cramps and spasms.
- Feelings of dizziness and nausea.
- In extreme cases, spells of fainting.
Quick At-Home Remedies
Although we have temporarily suspended chiropractic and physical therapy care, there are a few things you can do to reduce any pain or discomfort you may have in the short-term.
- Rest – stop activity once pain is felt.
- Ice – apply cold compresses at 20-minute intervals to reduce swelling
- Compression – put on a compression bandage if you have to optimize your body’s natural healing response.
- Elevate – if possible, prop the injured body part up with pillows to further optimize circulation.
Once our office fully resumes, we may recommend chiropractic or physical therapy to help reduce any ongoing running pain or dysfunction. The potential benefits runners may receive from consulting with our physicians could include a few of the following:
- Eliminating pain without the need for surgery.
- Regaining strength in an injured area.
- Preventing sports injuries.
- Improve flexibility and range of motion.
- Reduce inflammation and swelling.
If you love running, don’t let an injury slow you down. At Massapequa Pain Management & Rehabilitation, our team is committed to preventing this from happening. Stay up to date on office updates by visiting our Facebook page.